Please help! New and overwhelmed

Go to this group and read all the threads marked with red pins. It's a good place to start and the people who run the group are very good about answering questions without judgement.

http://www.myfitnesspal.com/forums/show/10067-eat-train-progress-

Weight loss is YOUR journey. You will probably mess it up several times before getting it right. Eventually you will find the right combination of foods and exercise that will work for you. Some people lose fast. I lose about 3 lbs every 2 weeks but I have a lot to lose. Don't try to do it too fast by starving yourself. If what you are doing can't be maintained the rest of your life than change it so it can. This is not a diet. It is a lifestyle change. Program your favorite meals into the meals section of your diary. If you have a lot to lose make sure you make a goal to lose it slowly and the right way through cardio, strength and eating, for the most part, clean foods. If you screw up, no biggie, just get back on the horse and start riding again. Go to fitnessfrog or scobbysworkshop to find out how much you really should be eating. Start exercise slow so as to not injure yourself or burn yourself out too quickly. Find friends and read, read, read.

Hey guys,

I am new here and have read a lot of stuff on here as well as other forums and I keep getting confused. I was hoping to maybe get some answers to a few questions I have.

1. Do you recommend using the formula provided by MFP to lose weight or calculate your caloric needs using a few of the calculations provided online?

2. Do you HAVE to eat healthy to lose weight using MFP? (I know eating healthy is good for you and better for losing weight but theoretically, can you eat whatever you want and still lose weight as long as you stay within your limits using MFP?)

3. If I eat a breakfast of 2 egg whites and 1 whole egg with peppers and onions and turkey on whole wheat toast, how am I supposed to calculate this? Do I add all these items individually to my diary if I can't find it as one entry?

I know some of these questions might seem obvious but I just need some guidance and I need to start this journey to weight loss and healthy living.
I really appreciate the help and hope to be around for a long time. Thanks again

1) In general, MFP's calculations are fine.

2) No. Hit your calorie and macro goals, make sure to eat some veggies, and forget about whether a particular food is sufficiently "healthy" or not. Nutrients are what matter.

3) Yes, you should generally be adding any homemade food in as ingredients and not as assembled. Don't forget to log any cooking oils, butter, condiments, etc.

Do not use what MFP tells you to use. You have to eat to lose. I was like you when I started and I was confused and went by MFP. Yeah I lost weight quick at first then I plateaued and got stuck. I upped my calories and now I'm losing on average a pound a week.

My diary is open and you can see I do not eat that healthy. I do not go to Mcdonalds or eat fried food anymore. I still junk but in moderation. Watch your sugar intake and fat intake. Choose baked over fried.

Add everything in separate or use the recipe tool and add it in there and you can then quickly add it if it is something that you eat on a regular basis.

Feel free to add me or message me and I will help in any way I can. Best of luck on your journey :flowerforyou:

hey Hi
as u said u upped ur calories and now u r losing weight so i wana ask how many calories did u up???
as i am also eating in limits assigned by MFP and lost just 2lbs in a month:(

Eating Clean is important to lose weight. You have to think of it as your body needs fuel to work, food is that fuel you don't want cheap fast food going in. You can eat what you want, but as you lose weight you will see a 200 calorie donut isn't as filling as a heatlhy choice dinner that is 250 calories that fills you up. It's a journey and if you want a good one, you will start to make the right choices. I am just now starting mine, I have lost 15 pounds so far and I am earing clean and I've been working out. It is a life change not diet change.

Go to this group and read all the threads marked with red pins. It's a good place to start and the people who run the group are very good about answering questions without judgement.

http://www.myfitnesspal.com/forums/show/10067-eat-train-progress-

^^^^ GREAT group and some really good info coming from these folks!!!

your body needs fuel to work, food is that fuel you don't want cheap fast food going in. You can eat what you want, but as you lose weight you will see a 200 calorie donut isn't as filling as a heatlhy choice dinner that is 250 calories that fills you up

This ^^^ is true!

Imagine your calorie allowance is just like a money budget for the week. You need to be judicious on what you spend those calories on. Make every one count towards your nourishment.

Moreover, IF you spend your calorie allowance on junk -- YOU WILL BE HUNGRY and you will either hate dieting and give up, OR you will keep going over your calorie allowance as your body demands more nutrition.

For example, you could have a jam doughnut for breakfast, 300 calories. Pastries and chocolate for lunch and dinner, 700 calories each. Coffee with sugar and cookies for snacks. Total calories 2000, but you will be starving hungry!

Do not use what MFP tells you to use. You have to eat to lose. I was like you when I started and I was confused and went by MFP. Yeah I lost weight quick at first then I plateaued and got stuck. I upped my calories and now I'm losing on average a pound a week.

My diary is open and you can see I do not eat that healthy. I do not go to Mcdonalds or eat fried food anymore. I still junk but in moderation. Watch your sugar intake and fat intake. Choose baked over fried.

Add everything in separate or use the recipe tool and add it in there and you can then quickly add it if it is something that you eat on a regular basis.

Feel free to add me or message me and I will help in any way I can. Best of luck on your journey :flowerforyou:

hey Hi
as u said u upped ur calories and now u r losing weight so i wana ask how many calories did u up???
as i am also eating in limits assigned by MFP and lost just 2lbs in a month:(

I am now set at 1839. I should be at 2044 but I have a hard time eating 1839 some days so I keep it at that. I work out 5 days a week. I do NOT eat back any of my exercise calories having it set this high. When I started MFP it had me at 1250 calories. I get the whole eating back your workout calories but on the days I did not work out 1250 calories was NOT enough. I was starving and the next day I would binge eat because of the low calories the day before. So at 1839 a day regardless of working out or not it is a perfect number for me. You really need to play around with it. EVERYONE is different and the trick is to find what works for you.

It is going to be hard to get your allotted macronutrients eating twinkies but it is not going to kill you to eat a twinkie. My weakness, Dark Chocolate.

I am going to start making the transition to eating healthier and using MFP regularly tomorrow morning. Another question on logging food. How are you supposed to log a dinner that you ate at someones house accurately? (ie; Homemade chicken parm or sausage and peppers?)
What about if your cooking with say 2TBS of oil to saute spinach with garlic and oil? How are you supposed to calculate this because you aren't going to be consuming all that oil, it will be all mixed in?

The answer to your first question is "with great difficulty and large error." Just do the best you can by finding pieces and ingredients that seem about right.

As for the second: add the spinach as raw, then add the oil. Measure the oil you put in the pan then estimate how much made it into the spinach. This will probably be like 1.5 tbsp.

I am going to start making the transition to eating healthier and using MFP regularly tomorrow morning. Another question on logging food. How are you supposed to log a dinner that you ate at someones house accurately? (ie; Homemade chicken parm or sausage and peppers?)
What about if your cooking with say 2TBS of oil to saute spinach with garlic and oil? How are you supposed to calculate this because you aren't going to be consuming all that oil, it will be all mixed in?

The answer to your first question is "with great difficulty and large error." Just do the best you can by finding pieces and ingredients that seem about right.

As for the second: add the spinach as raw, then add the oil. Measure the oil you put in the pan then estimate how much made it into the spinach. This will probably be like 1.5 tbsp.

So this is pretty much a guess. WHat about the food YOU cook yourself? You add each ingredient you put in?

Every ingredient with calories. I don't add spices, celery, that kind of thing.

Eating Clean is important to lose weight. You have to think of it as your body needs fuel to work, food is that fuel you don't want cheap fast food going in. You can eat what you want, but as you lose weight you will see a 200 calorie donut isn't as filling as a heatlhy choice dinner that is 250 calories that fills you up. It's a journey and if you want a good one, you will start to make the right choices. I am just now starting mine, I have lost 15 pounds so far and I am earing clean and I've been working out. It is a life change not diet change.

People say this all the time, but it's complete nonsense. Your body has no idea if a burger or chicken sandwich or taco is "clean" or "unclean" or whatever.

Based on this logic, Type II diabetes would not exist and nor would many, many other illnesses that are a result of poor diet (including obesity). It is my experience (which is by no means, unique) that a diet based, for the most part, on healthy, natural foods has caused my body and brain to also become healthy. Yes the body does react differently to different foods; it's quite ridiculous to say that it doesn't imo.

Eating Clean is important to lose weight. You have to think of it as your body needs fuel to work, food is that fuel you don't want cheap fast food going in. You can eat what you want, but as you lose weight you will see a 200 calorie donut isn't as filling as a heatlhy choice dinner that is 250 calories that fills you up. It's a journey and if you want a good one, you will start to make the right choices. I am just now starting mine, I have lost 15 pounds so far and I am earing clean and I've been working out. It is a life change not diet change.

People say this all the time, but it's complete nonsense. Your body has no idea if a burger or chicken sandwich or taco is "clean" or "unclean" or whatever.

Based on this logic, Type II diabetes would not exist and nor would many, many other illnesses that are a result of poor diet (including obesity). It is my experience (which is by no means, unique) that a diet based, for the most part, on healthy, natural foods has caused my body and brain to also become healthy. Yes the body does react differently to different foods; it's quite ridiculous to say that it doesn't imo.

I want to expand on my previous answer a bit. As I said, adult onset diabetes is rare among people who exercise regularly and have a healthy BMI:



Now, that said, I'm sure you could establish a correlation between "healthy foods" and diabetes risk. This would be misleading, though, because most people who exercise and actively maintain a healthy weight also eat "healthy foods," whatever that actually means.

However, I find it unlikely you'd find any significant difference in diabetes risk between people who eat "health food" and "junk food" of equal macronutrient content among who exercise regularly and actively maintain a healthy BMI.

Yes, that is a highly specific correlation you'd have to find, but it's the claim you're making. You're literally saying that your diabetes risk would be lower with a "healthy" diet of equal macronutrient content. I think that's untrue and have yet to see any evidence whatsoever of that.

In fact, I've seen nothing but evidence that points the opposite way. Overweight people who begin exercising and lose weight generally show similar health marker trends when they lose weight. Look at the Twinkie Diet guy for instance. I'm over 50 pounds lighter than I was at my maximum size, and I did it by eating tons of fast food and frozen food, but paying super careful attention to my macronutrient and calorie intake. During that time, my LDL and triglyceride levels went down and my HDL went up and have stayed there.

I think the "healthy food" versus "fast food" thing is extremely overrated, especially when you consider the fact that fast food has similar or identical nutrient content compared to similar items made at home (sandwiches with veggies, grilled chicken, etc).

The absolute most important things are calorie control, macronutrient control, and - above all else - sustainability. People who got fat eating a lot of fast food or frozen pizzas or whatever did so because they love those foods. I sure do. Why deny them when I can enjoy them and still hit my calorie, macronutrient, and micronutrient goals every single day? There's no reason in the world to.

Look at how many people try to lose weight and ultimately fail because they go back to their former ways. It's unbelievable. If we can start to accept the idea that they can continue to enjoy the things they've always enjoyed, but to do so in healthier ways by fitting those foods into a calorie/macro matrix, and also teach them to mix in more nutritious foods, then I believe that's what we should do.

Those who, for whatever reason, want to continue in the "healthy" vein and eat more natural and whole foods or whatever absolutely can and there's absolutely nothing wrong with that. But, in my opinion, we have to stop perpetuating this stuff that cutting out "fast" and "processed" food is automatically better for your health.

You can find the recipe maker under the food tab. I use it often since I enjoy cooking from scratch and would have no idea of how to estimate calories on some things my family enjoys. And I weight/measure everything. You can get a good digital scale pretty cheap and it is worth the money.